Sunflower Seeds (Dried, 1 oz)

28 g
163 Calories
Fats
Insight

Dried sunflower seeds are a versatile and beloved pantry staple characterized by their tender crunch and mild, distinctly nutty flavor. Harvested from the center of the iconic sunflower, these small, tear-shaped seeds provide an excellent source of high-quality plant-based fat that can effortlessly elevate a wide variety of culinary creations. In the kitchen, they are frequently enjoyed on their own as a satisfying snack or lightly toasted to deepen their earthy taste. Beyond simple snacking, they add a delightful texture and richness when sprinkled over fresh green salads, blended into creamy seed butters, mixed into morning granola and yogurt, or baked into hearty artisan breads and muffins.

Culinary & Storage Tips

Selection

Look for plump, unbroken seeds with a uniform grayish-black stripe (if in-shell) or a firm, off-white appearance (if hulled), avoiding any packages that smell musty or rancid.

Storage

Store dried sunflower seeds in an airtight container in a cool, dark pantry for up to 3 months, or refrigerate and freeze them to extend their shelf life and prevent the natural oils from spoiling.

Healthy Uses

  • Sprinkle over salads, oatmeal, or yogurt for added crunch and a daily boost of vitamin E.
  • Blend into a homemade sunflower seed butter as an allergy-friendly, nut-free alternative for toast or smoothies.
  • Incorporate into homemade granola bars or baked goods like whole-grain bread for extra protein and texture.

Macronutrients

Per Serving

5.8g Protein · 5.6g Carbs · 14.4g Fat

Micronutrients

NutrientAmount
Calcium
Choline
Copper
Folate (B9)
Iron
Magnesium
Manganese
Niacin (B3)
Phosphorus
Potassium
Riboflavin (B2)
Selenium
Sodium
Thiamin (B1)
Vitamin A
Vitamin B12
Vitamin B6
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Zinc

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